My journey to perfection!?!

Friday 12th June 2015: Chest Workout @ 1.00pm in my Home Gym.

Workout A - Heavy (slow tempo lifts), with an increase in reps from last week if possible.

Smith Machine Flat Bench Press x 4 sets x 90kg x 12,10,8,8 reps.
Incline D.B. Press x 4 sets 30kg D.Bells x 12,12,10,10.
Incline D.B. Flyes x 3 sets x 20kg D.B. X 12,12,12 reps
Press up x 3 sets x 12 reps.
Front Close-Grip plate raise x 15kg Plate x 3 sets x 12 reps.
Plate Pull-Over Stretch x 20kg plate x 12 reps x 3 sets.

Not a bad workout, however as expected due to 3 days of low-carb, a few reps down on last week.
The workout lasted approx. 50 mins.

Saturday 13th June 2015: Bicep / Back / Lat Workout @ 1.45pm in my Home Gym.

Super-Set 1: KNEELING HIGH PULLEY ROW: 3 sets x 65kg x 12 reps....no rest....Seated Preacher Curl: 3 sets x 42.5kg x 12 reps 3870kg.
Super-Set 2: SMITH MACHINE BENT OVER ROW: 3 sets x 85kg x 12 reps....no rest.....Wide-Grip EZ Curl: 3 sets x 35kg x 12 reps 4320kg.
Super-Set 3: SEATED Bench ROWS: 3 sets x 62.5kg x 12 reps.....no rest.....Standing Dumbbell curls: 3 sets x 15kg D/B x 20 reps. 3150kg.
Super-set 4: WIDE-GRIP LAT PULL-DOWN: 3 sets x 45kg x 12 reps.....no rest.......Standing Dumbbell Hammers: 3 sets x 15kg D/B x 20 reps 2520kg.

Another good workout.......approx. 45 mins.

your getting good volume done in 45- 50 minutes sessions Stimac

Interested in your 3 sets of 12 with no reps comments - does this mean you just take a few breaths and straight back to them?
or do you actually not pause at all and it is 1 set of 36 reps?

with the no, or limited rest followed by supersets, it reads like a 45 or 50 minute session in which you are pretty much on the go all the time in that period.

[QUOTE=SteveWright1;1370278451]your getting good volume done in 45- 50 minutes sessions Stimac

Interested in your 3 sets of 12 with no reps comments - does this mean you just take a few breaths and straight back to them?
or do you actually not pause at all and it is 1 set of 36 reps?

with the no, or limited rest followed by supersets, it reads like a 45 or 50 minute session in which you are pretty much on the go all the time in that period.[/QUOTE]

Hey Steve. Yeah I mix it around from time to time. With this particular workout I would do a Back set then a Bicep set with no rest between them. I would then take a breather for approx. 90 seconds before doing it over again. Yes plenty of volume in each workout as I only hit these body-parts once a week which allows them to recover & grow before smashing them again lol. Again, appreciate your comments buddy!

Monday 15th June 2015: Cardio & core @ 9.30am in my Home Gym.

30 min Cycle on Stationary Bike.
5 min Stretches.
FS/65/12/4.
LE/45/12/3.
LC/20/12/3.
CR/70/15/4.

Workout was good.

Saturday 20th June 2015: Chest Workout @ 12.30pm in my Home Gym.

Workout B - Lighter weights / more volume....little rest in-between.

Free Flat Bench Press x 3 sets x 60kg x 20,15,15 reps (3000kg).
Free Incline Bench Press x 3 sets x 60kg x 15,12,12 reps. (2340kg).
Incline D.B. Press x 3 sets 25kg D.Bells x 12,15,12 reps. (1950kg).
Incline D.B. Flyes x 3 sets x 15kg D.B. X 15,15,15 reps. (1350kg).
Press up x 3 sets x 12 reps. (??1800kg?? - lets say?).
Super-Set:Front Close-Grip plate raise x 10kg Plate x 3 sets x 12 reps....no rest.....Plate Pull-Over Stretch x 15kg plate x 12 reps x 3 sets. (900kg).

The workout lasted approx. 45 mins....11,340kg pressed.

that is a very impressive bench session with the big plates for that many reps both flat and then incline Stimac1976

To follow that up with DB pressing must have had your arms burning by the finish of that lot.

great work in 45 minutes and a heck of a lot of weight thrown about

[QUOTE=SteveWright1;1371854153]that is a very impressive bench session with the big plates for that many reps both flat and then incline Stimac1976

To follow that up with DB pressing must have had your arms burning by the finish of that lot.

great work in 45 minutes and a heck of a lot of weight thrown about[/QUOTE]

Thanks Steve, Chest is my favorite workout (like many I assume lol)...To be honest was not my best session. I had been helping my father-in-law move patio slabs all week & not eaten like I normally do so I took it quite easy. Feeling my Triceps today though so must of worked lol....Now for a back n Bi workout!!

Sunday 21st June 2015: Bicep / Back / Lat Workout @ 10.30am in my Home Gym.

Same weight as last week but I will aim for more reps where I can?!? lol.

Super-Set 1: KNEELING HIGH PULLEY ROW: 3 sets x 65kg x 15 reps....no rest....Seated Preacher Curl: 3 sets x 42.5kg x 15 reps 4837.5kg.
Super-Set 2: SMITH MACHINE BENT OVER ROW: 3 sets x 85kg x 12 reps....no rest.....Wide-Grip EZ Curl: 3 sets x 35kg x 12 reps 4320kg.
Super-Set 3: SEATED Bench ROWS: 3 sets x 65kg x 12 reps.....no rest.....Standing Dumbbell curls: 3 sets x 15kg D/B x 20 reps. 3240kg.
Super-set 4: WIDE-GRIP LAT PULL-DOWN: 3 sets x 50kg x 12 reps.....no rest.......Standing Dumbbell Hammers: 3 sets x 15kg D/B x 20 reps 2700kg.

Another good workout.......approx. 45 mins.....15,097.5kg lifted.

Friday 26th June 2015: Chest Workout @ 9.15am in my Home Gym.

Workout A - Heavy (slow tempo lifts), with an increase in reps from last week if possible.

Smith Machine Incline Bench Press x 3 sets x 80kg x 12,10,8 reps.
Smith Machine Flat Bench Press x 3 sets x 90kg x 10,8,8 reps.
Incline D.B. Press x 3 sets 25kg D.Bells x 12,12,12 reps.
Incline D.B. Flyes x 3 sets x 20kg D.B. X 12,12,12 reps.
Press up x 3 sets x 12 reps.
Front Close-Grip plate raise x 15kg Plate x 3 sets x 12 reps.
Plate Pull-Over Stretch x 20kg plate x 12 reps x 3 sets.

Good Stuff!.....The workout lasted approx. 50 mins.

Saturday 27th June 2015: Cardio & core @ 9.00am in my Home Gym.

30 min Cycle on Stationary Bike.
5 min Stretches.
FS/70/12/10/8-3.
SLP/80/12/3.
LE/45/12/3.
LC/20/12/3.....Skipped this today.
CR/70/15/4.

Workout was good.

I will be completely honest Stimac
is FS Front Squat, LE leg extension, LC leg curl? not sure what SLP or CR is?
Front squat with 70 kg for 12 reps on 1st set, sounds pretty good to me

liked yesterdays Smiths incline and flat bench numbers also and to follow those up with DB presses = arms on fire I woud imagine by the finish?

Monday 29th June 2015: Bicep / Back / Lat Workout @ 8.45am in my Home Gym.

Up the weights where I can?!?.

Super-Set 1: KNEELING HIGH PULLEY ROW: 3 sets x 67.5kg x 12 reps....no rest....Seated Preacher Curl: 3 sets x 45kg x 12 reps. 4050kg.
Super-Set 2: SMITH MACHINE BENT OVER ROW: 3 sets x 85kg x 12 reps....no rest.....Wide-Grip EZ Curl: 3 sets x 40kg x 12 reps. 4500kg.
Super-Set 3: SEATED Bench ROWS: 3 sets x 67.5kg x 12 reps.....no rest.....Standing Dumbbell curls: 3 sets x 15kg D/B x 20 reps. 3330kg.
Super-set 4: WIDE-GRIP LAT PULL-DOWN: 3 sets x 50kg x 12 reps.....no rest.......Standing Dumbbell Hammers: 3 sets x 15kg D/B x 20 reps 2700kg.

Another good workout.......approx. 45 mins.

[QUOTE=SteveWright1;1373462273]I will be completely honest Stimac
is FS Front Squat, LE leg extension, LC leg curl? not sure what SLP or CR is?
Front squat with 70 kg for 12 reps on 1st set, sounds pretty good to me

liked yesterdays Smiths incline and flat bench numbers also and to follow those up with DB presses = arms on fire I woud imagine by the finish?[/QUOTE]
Hey Steve, Thanks for the comments again buddy!......Yeah you got me haha.....SLP is Smith Machine Leg-Press & CR is Calf Raises. I am now about off my crutches, however, at times my legs are weak & can go a little wobbly. I still drag my feet a touch but with effort I am slowly returning back to normal hopefully. Cheers again Adam.

Thursday 2nd July 2015: Chest Workout @ 1.00pm in my Home Gym.

Workout A - Heavy (slow tempo lifts), with an increase in weight or reps from last week if possible.

Smith Machine Incline Bench Press x 3 sets x 80kg x 12,12,10 reps.
Smith Machine Flat Bench Press x 3 sets x 90kg x 10,8,8 reps.
Incline D.B. Press x 3 sets 30kg D.Bells x 12,10,8 reps.
Incline D.B. Flyes x 3 sets x 20kg D.B. X 12,12,12 reps.
Press up x 3 sets x 12 reps.

Good Stuff!.....The workout lasted approx. 40 mins.

Saturday 4th July 2015: Bicep / Back / Lat Workout @ 12.00pm in my Home Gym.

Up the weights where I can?!?.

Super-Set 1: KNEELING HIGH PULLEY ROW: 3 sets x 70kg x 12 reps....no rest....Seated Preacher Curl: 3 sets x 45kg x 12 reps.
Super-Set 2: SMITH MACHINE BENT OVER ROW: 3 sets x 90kg x 12 reps....no rest.....Wide-Grip EZ Curl: 3 sets x 35kg x 12 reps.
Super-Set 3: SEATED Bench ROWS: 3 sets x 70kg x 12 reps.....no rest.....Standing Dumbbell curls: 3 sets x 15kg D/B x 20 reps.
Super-set 4: WIDE-GRIP LAT PULL-DOWN: 3 sets x 52.5kg x 12 reps.....no rest.......Standing Dumbbell Hammers: 3 sets x 15kg D/B x 20 reps.

Another good workout.......approx. 45 mins.

Saturday 27th June 2015: Cardio & Legs @ 10.00am in my Home Gym.

Do more than last week is the aim!?!

30 min Cycle on Stationary Bike.
5 min Stretches.
FS/70/12/3.
SLP/85/15/3.
LE/45/12/3.
LC/20/12/3.....Skipped this today.
CR/75/15/4.

Workout was good.

Monday 6th July 2015: Shoulder / Trap Workout @ 2.30pm in my Home Gym.

Workout A: Heavy.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 70kg x 12,12,12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12,12,12 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12,12,12 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12,12,12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12,10,8 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12,10,8 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

Thursday 9th July 2015: Chest Workout @ 12.00pm in my Home Gym.

Workout A - Heavy (slow tempo lifts), with an increase in weight or reps from last week if possible.

Smith Machine Incline Bench Press x 3 sets x 80kg x 12,12,12 reps.
Smith Machine Flat Bench Press x 3 sets x 90kg x 10,10,9 reps.
Incline D.B. Press x 3 sets 30kg D.Bells x 12,10,10 reps.
Incline D.B. Flyes x 3 sets x 20kg D.B. X 12,12,12 reps.
Press up x 3 sets x 15 reps.

Good Stuff!.....Managed more Reps than last week which is not to bad for saying I`m in a calorie deficit.
The workout lasted approx. 45 mins.

caught up again now Adam

Smith Machine leg press - thus laid on floor pushing bar upwards - I have seen those done but never tried them
Smith Machine rows and shrugs are also exercises I enjoy doing and when travelling thus hotel gyms they both get put into my routine

incline pressing 80kg for sets of 12, and then 90kg on flat is certainly a heavy session ( too heavy for me anyway)

[QUOTE=SteveWright1;1376135673]caught up again now Adam

Smith Machine leg press - thus laid on floor pushing bar upwards - I have seen those done but never tried them
Smith Machine rows and shrugs are also exercises I enjoy doing and when travelling thus hotel gyms they both get put into my routine

incline pressing 80kg for sets of 12, and then 90kg on flat is certainly a heavy session ( too heavy for me anyway)[/QUOTE]
Hey Steve mate.
I have only started using the Smith Machine for leg press over the last 2 weeks & I`m finding it good as an extra way to build some muscle in my lower half. Like yourself I also use the Smith for rows & shrugs, plus all the cables for various back exercises.
I lift heavy all the time now for each muscle group as I think this is the best thing for retaining my muscle whilst reducing my body fat. I am in a calorie deficit state so I expect my lifts / strength to somewhat reduce overtime & each week it becomes more of a challenge to hit my intended rep targets etc. All in all I have made good progress since my last Pic which is my current avatar one & I will be updating this soon to show my gains. Cheers for keeping in touch Steve 7 all the best with your goals buddy.

Saturday 11th July 2015: Bicep / Back / Lat Workout @ 12.15pm in my Home Gym.

As the weight (hopefully mainly B/F) drops my intention is to maintain my current lifts.

Super-Set 1: KNEELING HIGH PULLEY ROW: 3 sets x 70kg x 12 reps....no rest....Seated Preacher Curl: 3 sets x 45kg x 12 reps.
Super-Set 2: SMITH MACHINE BENT OVER ROW: 3 sets x 90kg x 12 reps....no rest.....Wide-Grip EZ Curl: 3 sets x 35kg x 12 reps.
Super-Set 3: SEATED Bench ROWS: 3 sets x 70kg x 12 reps.....no rest.....Standing Dumbbell curls: 3 sets x 15kg D/B x 20 reps.
Super-set 4: WIDE-GRIP LAT PULL-DOWN: 3 sets x 52.5kg x 12 reps.....no rest.......Standing Dumbbell Hammers: 3 sets x 15kg D/B x 20 reps.

Another good workout (not too bad for saying I`m hungover lol).......approx. 45 mins.

Monday 13th July 2015: Shoulder / Trap Workout @ 9.45pm in my Home Gym.

Workout A: Heavy.....Lets try & up the weights!

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 75kg x 12,10,10 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12,12,10 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12,12,12 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12,12,12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12,10,8 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12,10,8 reps - each arm.

Good Stuff to start the week.
The workout lasted approx. 45 mins.

Seated military press - that many reps at about my body weight is very impressive Stimac
also impressive that you still had working shoulders enough to continue with DB presses aftewards

Your rest times are minimal to get all that done in 45 mins , so your stamina is in good shape also

[QUOTE=SteveWright1;1377030433]Seated military press - that many reps at about my body weight is very impressive Stimac
also impressive that you still had working shoulders enough to continue with DB presses aftewards

Your rest times are minimal to get all that done in 45 mins , so your stamina is in good shape also[/QUOTE]
Hey Steve mate. Yeah it`s taken years of regular workouts to build up to these un-assisted lifts. I still have a number of friends come up to my gym but they work out at different times. When they are able to work out with me I really really push myself without fear of injury etc. so watch this space for heavier weights haha. I hope your all good buddy & plz stay in touch as its nice to talk.

[QUOTE=Stimac1976;1377287713]Hey Steve mate. Yeah it`s taken years of regular workouts to build up to these un-assisted lifts. I still have a number of friends come up to my gym but they work out at different times. When they are able to work out with me I really really push myself without fear of injury etc. so watch this space for heavier weights haha. I hope your all good buddy & plz stay in touch as its nice to talk.[/QUOTE]
yep all good for me thanks Stimac1976
It is good when you can work out with people you know and like , I have the occasional session with the gym PT , just working out at same time, and I do enjoy those for the between set chats and also the encouragement it can generate

Tuesday 14th July 2015: Cardio & Legs @ 1.00pm in my Home Gym.

Do more than last week is the aim!?!

30 min Cycle on Stationary Bike.
5 min Stretches.
FS/70/12/3. (Note to self: 75kg next week).
SLP/90/15/3. ("": 110kg / 12 reps next week).
LE/45/12/3.
LC/20/12/3.....Skipped this today `again` lol.
CR/80/15/4.

Workout was good.

[QUOTE=SteveWright1;1377293293]yep all good for me thanks Stimac1976
It is good when you can work out with people you know and like , I have the occasional session with the gym PT , just working out at same time, and I do enjoy those for the between set chats and also the encouragement it can generate[/QUOTE]

Providing those in-between set chats don`t turn in to long debates haha....which is normally the case with a lot of my friends lol. Hence why I workout on my own for the majority of instances to hit the time limits between each exercise / set.

Thursday 16th July 2015: Chest Workout @ 12.30pm in my Home Gym.

Workout A - Heavy (slow tempo lifts), with an increase in weight or reps from last week if possible?.

Smith Machine Incline Bench Press x 3 sets x 85kg x 12,10,9 reps.
Smith Machine Flat Bench Press x 3 sets x 95kg x 9,8,7 reps.
Incline D.B. Press x 3 sets 30kg D.Bells x 12,10,10 reps.
Incline D.B. Flyes x 3 sets x 20kg D.B. X 12,12,12 reps.
Press up x 3 sets x 15 reps.

Good Stuff!.....Managed more Weight than last week which is not to bad for saying I`m still in a calorie deficit.
The workout lasted approx. 45 mins.

Saturday 18th July 2015: Bicep / Back / Lat Workout @ 12.15pm in my Home Gym.

As the weight (hopefully mainly B/F) drops my intention is to maintain my current lifts.

Super-Set 1: KNEELING HIGH PULLEY ROW: 3 sets x 70kg x 12 reps....no rest....Seated Preacher Curl: 3 sets x 45kg x 12 reps.
Super-Set 2: SMITH MACHINE BENT OVER ROW: 3 sets x 90kg x 12 reps....no rest.....Wide-Grip EZ Curl: 3 sets x 35kg x 12 reps.
Super-Set 3: SEATED Bench ROWS: 3 sets x 70kg x 12 reps.....no rest.....Standing Dumbbell curls: 3 sets x 15kg D/B x 20 reps.
Super-set 4: WIDE-GRIP LAT PULL-DOWN: 3 sets x 52.5kg x 12 reps.....no rest.......Standing Dumbbell Hammers: 3 sets x 15kg D/B x 20 reps.

Another good workout.......approx. 45 mins.